CrossFit Salt De Terre – CrossFit
Warmup (Checkmark)
A. General
60 sec Single-Unders
30 sec Air Squats
60 sec Double-Unders
30 sec Air Squat hold with ankle stretch
60sec Triple Unders or Backwards Double-Unders
B. Specific (Squat)
20 Side Steps w Hip Band (above knee)
6/6 Single leg glute bridges
5 Pause Back squat + explode up
C. Specific (Metcon)
Seated Rope Climb practice
Weightlifting
Back Squat (Back Squat
75% x 6 x 6
)
Take 15 min on this. Take 3-4 warm up sets to get to working weight.
L4:
80% x 6 x 6
Metcon
Metcon (Time)
5 Rounds for Time . . .
3 Rope Climbs
50 Double-Unders
20 Forward Stepping DB Front Rack Lunges (50/35)
18 Min Cap.
L1:
1 Supine to Stand Rope climbs
50 Single-Unders
25/15
L2:
2 Rope Climbs
30 Double-Unders or 50 Single-Unders
35/25
L3:
Rx
L4:
5 Rounds
3 Rope Climbs
75 Double-Unders
30 Lunges
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